Berry Benefits

#SELFLOVESATURDAY: 

“The food I eat nourishes my body and life. I deserve the self-loving act of caring for my health.”

When I was really struggling with my relationship with food I started to implement this practice where I would say a little prayer/mantra 'I love my food, my food loves me' (thank you Gabby Bernstein) prior to eating my meals. I also developed this habit where I would google the health benefits of the foods I was eating as I was eating them. I still do this sometimes because it makes me feel GOOD about the choices I am making and I am able to envision the little micro-nutrients from the food getting to work to help repair and restore my body! This morning I decided to add some berries to my proats (protein oats) & as I was eating I started googling the benefits of berries. Turns out berries are little powerhouses of nutrients and have tons of benefits, so I decided to write up a blog post to share with you all!!

Health Benefits of Berries:

Berries are not only delicious, but healthy and nutritious too! They are full of fiber, vitamins, minerals and antioxidants! Did you know they also contain an antioxidant called anthocyanin which can help reduce delayed onset muscle soreness(DOMS)?

They are full of Vitamins and Minerals!

Vitamin C: helps prevent infection and supports a healthy immune system. It may also protect against prenatal health problems, eye disease and skin wrinkling.

  • The RDA recommends  at least 90mg a day for males, and 75mg for females. Having said that taking up to 2000mg a day is considered safe, and taking 500mg a day is needed to achieve health results.
    • ** FYI: I don't really agree with any of the RDA amounts and think we all need A LOT more than what they recommend as a minimum. 

Folate: Aids in DNA formation, encourages cell and tissue growth, and helps prevent certain birth defects

Potassium: Aids in keeping a healthy heart,  and can provide relief from stroke, blood pressure, anxiety and stress. It can also enhance muscle strength, metabolism, water balance and the nervous system!

Iron: helps to metabolize proteins and plays a role in the production of healthy red blood cells.

They are full of Antioxidants!

Antioxidants help to:

  1. Protect your cells from damage that can lead to cancer and can also help prevent cancerous cells from growing and spreading.
  2. Neutralize and eliminate free radicals and waste products formed as a result of exercise

Anthocyanins:

What are they? Anthocyanins are a micro-nutrient with antioxidant properties. They can be found in numerous plants, but the highest levels are found in acai, blackcurrant, blueberry, bilberry, cherry, red grape and purple corn.

  • Health Benefits:
    • High in Anti-Inflammatory properties which helps to prevent inflammatory damage(i.e. DOMS)
    • Can aid in preventing and reducing the progression of diabetes, cancer and neurodegenerative (i.e. alzheimers, parkinsons) and cardiovascular (think heart - i.e heart attack, stroke) diseases
    • Known to improve urinary tract health, memory function and promote healthy aging

Polyphenols:

What are they? Polyphenols are micro-nutrients with antioxidant properties, and berries are full of them! Other whole foods often containing polyphenols are dried spices, fruits, veggies, red wine and cocoa.

  • Health Benefits:
    • Can aid in preventing and reducing the progression of diabetes, cancer and neurodegenerative(i.e. alzheimers, parkinsons) and cardiovascular(think heart - i.e heart attack, stroke) diseases
    • Polyphenols are also believed to help preserve and improve bone density by slowing the rate of bone turnover

Fiber

Fiber is CRUCIAL in the function of your digestive system, yet the average daily fiber intake in the US is 12 grams per day, compared to other cultures averaging 150 grams per day. The RDA recommends only 25-30 grams per day, but many health practitioners recommend that for optimal health your daily average intake should be closer to 40-60 grams per day(so aim for that). 

Eating berries, along with other plant based foods, are a great way to get in your fiber for the day!

  • 1 cup of Strawberries provides:
    • 3.3 grams of Fiber
    • 47 Calories: 0.4F| 11C |1P
    • 85 mg Vitamin C 
  • 1 cup of Blueberries provides:
    • 3.6 grams of Fiber
    • 85 Calories: 0.5F| 21C| 1.1P
    • 14.4 mg Vitamin C
    • **Did you know wild blueberries have more total antioxidant capacity(TAC) than over 20 other fruits and veggies? Including cranberries, strawberries, plums, raspberries and cultivated blueberries?
      • Check out the link to find out more benefits of blueberries and how wild blueberries measure up to all other berries!
  • 1 cup of Blackberries provides:
    • 8 grams of Fiber
    • 62 Calories: 0.7F| 14C | 2P
    • 30.2 mg Vitamin C 
  • 1 cup of Raspberries provides:
    • 8 grams Fiber
    • 65 Calories: 0.8F| 15C| 1.5P
    • 32.2 mg Vitamin C

So show yourself some love & add a cup or two of these nutrient-Packed powerhouses to your day! 

**If you are wanting to become a happier, healthier you, & are struggling with the nutrition piece, please don't hesitate to contact me! 

Berry Love
Healthy BenefitsCarly PinchinHealthy Eating, Health, Nutrition, FruitComment